Help from the Portsmouth Service Departmant...

Tuesday, May 28, 2013
Holly and I had driven to Portsmouth, Ohio over the weekend in an effort to find the best way to get through the town and on to Shawnee State Park to its west.  The roads leading out of town and over the Scioto River were all four lane highways and not cycling friendly.  I had discovered a long detour to the north, but the roads were winding, narrow, and busy.  I decided a call to the town’s service department might be in order and I struck gold when I reached the director, Bill Beaumont.  I explained what I was trying to do and asked for his advice.

“Well…that is a little bit of a problem.  You could take State Route 139 or 335 north, but those roads are crazy and I wouldn’t want to ride a bike on em,” he said.

“I drove them and I know what you mean.  How else can I come through the tow and get over the river though?” I asked.

“You could just ride up the ramp on Highway 52 and head west to State Route 125.  It’s where you want to go and you wouldn’t be on the highway too long.  It’s not a thruway so it isn’t against the law, either,” he said.

As he spoke, I was studying google maps on my computer screen.  I couldn’t see any other way either.  “I’ll have to drive back down there and check that out.  I’m not crazy about driving on a highway, but I don’t want to miss that part of the state so I may have to.  Besides, there’s probably a big shoulder,” I said.

He told me to call if I had any other questions and that he’d be glad to help in any way he could.  Nice guy.  And I’m guessing I will need his help some more as I continue to plan the route for Tour Ohio.

I went to the park for a Survival Workout following a heavy downpour.  The trails were muddy and with the humidity and heat, the mosquitoes and deer fly were flying and biting.  I reached Clear Creek to find it swollen and the rock bridge submerged.  I hadn’t cleaned my running shoes in some time, so I plunged in and continued my workout.  On the return trip, I met several hikers taking off their shoes to cross the creek and acting squeamish about it.  Dakota and I plunged through again as they watched in amazement.  When I reached the secondary creek where some delinquent had tossed one of my lifting rocks a couple of weeks ago, I entered the water and retrieved it.  Walking in squishy, soaked shoes is kind of refreshing on a hot day.

I did 23 sets during the workout, including biceps curls and swing set climbs.  The elbow continues to feel sore, but only mildly so.  As always, time seems to heal my wounds, though more slowly as I age.  Well…it beats the alternative of being inactive so I’ll just keep working through them all.

Survival Workout:  60 minutes.

Training Heart Rate:  100-150 bpm.
Calories burned:  600.

Racing buggies in Amish country...

Monday, May 27, 2013
Sometimes you just have one of those training days where you feel like you could ride forever and never get tired.  I had one on Memorial Day.

I left the house around 10 a.m. to partially sunny skies and temperatures in the low 50’s…maybe colder.  I was chilled at first, but quickly warmed as I pedaled.  I’d decided that I’d ride out into Amish country before turning back and heading to Dan’s to pick up the car.  Initially I’d been thinking forty miles, but as I got further into the ride feeling great, I decided to stretch it some.  I rode out to Middlefield and passed a couple of buggies full of Amish families before coming up against one that didn’t like being passed.  It was pulled by a fine looking horse, sleek and muscular, like a thoroughbred.  I went around it, but could hear the tempo of the hooves pick up as I pulled in front of it.  I don’t know if it was the driver or the horse that wanted to race, but I wasn’t in the mood.  I put the hammer down and pulled away far enough to know they’d given up the chase.  I was winded from the effort, but felt good with the interval workout it had provided.

I arrived at Dan’s after three hours of riding feeling strong and thinking I could easily ride another 20-30 miles.  It was the strongest ride I’d had all season and left me feeling that my cycling legs were finally returning.  When I returned home for another cookout, I treated myself to two more burgers and a chocolate shake.  Three hours of riding makes me feel like I deserve a reward.

Bike duration:  Three hours.

Training Heart Rate:  120 bpm.
Calories burned during workout:  2850.

Flattened workout...

Sunday, May 26, 2013
I knew I had to ride out to Dan’s to pick up a car and that I wanted to take a longer route.  I’d allowed almost two hours for the ride and 30 minutes to drive home afterwards, which would have me arriving about 15 minutes before family members on their way for our Sunday dinner.  I was working in the yard and getting so much good weeding done that I failed to notice I’d about run out of time to begin riding.  I quickly changed, filled my water bottles and rolled down the driveway.  I’d made it about two miles when I noticed the rear tire going flat.

Cyclists know that the rear tire is the bitch to change.  If it were the front, the tire comes straight off and you go to work.  The rear involves the chain and derailleur, which for me always spells trouble.  I get flats quite regularly and at a ratio of 20 to 1; rear to front.  It’s a law…the pain in the ass tire blows much more frequently.

I had a spare tube with me, but since I’d just started and was already at the edge of making it on time, knew I couldn’t spend the time to change the tire and still make it home before company.  Instead, I pulled out the cell phone and called Holly for a rescue pick-up.  Once home, I checked the flat and found a piece of glass had penetrated the $50 indestructible tire I’d purchased and punctured the tube.  I had a spare tire hanging on a nail in the garage and went about the business of changing it.  Once I had it remounted and ready to test, I noticed that it was rubbing against the rim.  Upon closer inspection, I discovered the tire I’d put on the bike was mislabeled and was too big for my frame.  I drove to the bike store, bought the right sized tire, returned home and replaced it.  In all, I spent an hour getting the bike ready for the ride I’d need to take first thing in the morning to retrieve the car.

We had burgers on the grill, which I chased with a large smoothie to offset the fatty calories of two juicy ones.  I’m sure I read somewhere that smoothies have the quality about them.  I was extremely disappointed that I didn’t get in my workout on such a perfect riding day, though I had done reasonably active yard work and ridden a whole two miles.  Still, I think I’m going to list this as a ‘rest’ day and go for a long ride tomorrow to make up for it.

Struggling to find a route through Portsmouth...

Saturday, May 25, 2013
I’d spent Friday evening studying Google maps in an effort to pick the best way through to Portsmouth and beyond to Shawnee State Forest.  I thought I had a good route for the effort when I’d signed off and shut the computer down.  I got up early and took a 35-minute walk down along the Ohio River while Holly took her shower and got ready for our travels.  We drove to Bob Evans where I had the blueberry crepes, which are covered in a blueberry syrup and whipped cream.  As the waitress set the plate down, she asked if there was anything else we needed.

“Could I get some syrup to put on my crepes?” I asked.

She laughed…looked at me…and realized I was serious.  “Umm…sure,” she replied.

If you’re going to eat crepes, then you may as well smother them in sugar, I always say.  We got on the road out of Gallipolis and headed west through Wayne National Forest, which isn’t really a forest at all.  Most of the ride was through farm country with limited trees.  When we passed a trailhead sign after an hour of driving, I had Holly pull over to check it out.  It offered a map of the area and identified some camping…just what I’d been looking for.  We found the site and I was a happier man.  We drove out of the forest for Portsmouth where I knew I was going to have trouble finding a way across the Scioto River and on to Shawnee State Forest.  I was not disappointed. We drove State Route 335 north out of town looking for detour around the area, but the road was busy, narrow, winding, in bad shape and with a speed limit of 55 mph.  None of these things make for good cycling conditions and when you put them together, it’s a death wish.  I needed and alternative.

We gave up around 5 p.m. because Holly was getting hungry and we were still looking at a 5-hour drive back home.  I could see I’d have to do some calling and map checking to find an alternative to getting through this area.  Local cycling groups, the service department for the city, or even a biking store might be able to provide the information.  I’d figure it out, but my bigger concern was the next leg that would take me to the eastern outskirts of Cincinnati.

Hike duration:  40 minutes.

Training Heart Rate:  90 bpm.
Calories burned during workout:  200.

Mapping out more of Tour Ohio...

Friday, May 24, 2013
I had limited time for a workout and decided on a short run and some bleachers to test the hip.  I went 20 minutes on my favorite trail and could easily have gone further; it felt that good.  Instead, I drove from the park to the Mayfield track and jogged over and onto the bleachers.  I did 12 sets in the next 10 minutes without a twinge.  Clearly loading the pack with 60 pounds and hiking was the culprit and I’m probably okay unless I do that again.  At least I know.

Holly volunteered to go with me to Southern Ohio and pick up where John and I had left off in mapping the cycling course for Tour Ohio.  That placed us in Marietta and with the dilemma of getting through that area on cycling friendly roads.  I couldn’t see a good way to do it, so I stopped at the Police Department to see if I could get some assistance.  It was after 5 p.m. and all doors were locked, but when I saw a Sheriff walking outside the building, I asked him for help.  He wasn’t a cyclist and didn’t know the roads well enough, but went into the police department for me (civilians aren’t allowed in) to inquire.  He returned with the news that they had a great map on the wall, but nothing that he could give me.

“Could I maybe just go in and speak to someone that might be able to help?” I asked.

“Umm…I guess not.  They never offered that,” he said.

So much for Marietta’s police force.  At least the sheriff’s department was helpful.  They could have had some large emergency or maybe their policy prohibited speaking to people about cycling…I don’t know.  You just have to get lucky sometimes.  People will go out of their way to help if you can make a polite appeal.  I never got the chance and no one was interested enough to go through the bother of speaking to me.  I’ll have to try contacting the service department or local riding groups to help me in my quest of getting through this city.

We did find accommodating roads west of the city and made it all the way to Gallipolis, Ohio before calling it a day and finding a room with the Quality Inn to spend the night.  We grabbed dinner at Bob Evans where I avoided all the wonderful breakfasts because I knew I’d be returning in the morning and have one then.

Run/bleacher workout duration:  30 minutes.

Training Heart Rate:  140 bpm.
Calories burned:  500.

Choosing a college career...

Thursday, May 23, 2013
Jack is in his final days of his high school life and like so many kids this age, is unsure what the rest of his like should look like and what he really wants to do.  I was there 40 years ago, but remember it like I was still a long-haired, know-it-all teenager.  He’s none of that.

“Dad…if I get a fitness degree like yours, what kind of high paying jobs can I get,” he asked.

“No kind of high paying jobs,” I said.

He didn’t like the answer, which I expected so I went into a lengthy explanation about the different job possibilities depending on the specialty he chose.  I concluded by saying, “if it’s big money you’re looking for then a fitness related degree may not be your best choice.  If you want to do something you’ll enjoy for the rest of your working life, stay in great shape and feel good about helping people as you go, then sure…go for it.”
We discussed that he may want to consider a business degree with a minor in fitness and health so that he’d have more options, but it’s too soon to make the final decision.  For now, I’ll be happy to see him at the Community College and taking the general courses he needs for a Bachelor’s Degree and feeling like he’s headed on a solid career path over which he takes ownership.  I still believe that if you’re the best at whatever you choose, you’ll always have plenty of good work.  “If nothing else Jack, be passionate about whatever you choose.  It’ll make it so much more interesting for you,” I concluded.

I hit the Survival Workout hard with 23 upper body stations.  I’ve finally added biceps rock curls back into the routine and climbed the swing set three times.  I have some soreness in the elbow, but it’s no worse than it was three weeks ago when I was doing neither of these exercises.  I also threw a short jog into the mix to test out the condition of the sore hip and with good results.  It was only a couple of hundred yards, but felt good enough for me to consider a run, though I’m leery of loading a pack on my back.  I’m planning a drive through southern Ohio this weekend with Holly to map out the Trans-Ohio trail for Tour Ohio from Marietta to the eastern outskirts of Cincinnati.  I need to put the course to bed soon.

Survival Workout:  60 minutes.

Training Heart Rate:  100-150 bpm.
Calories burned:  600.

Bikes and cars...

Wednesday, May 22, 2013

I'm reprinting an article written by Plain Dealer columnist, John Horton because, as a cycling advocate, I found it completely appropriate and very informational.  Here's what he had to say:

Bicycles belong on Ohio roads. That's not an opinion, by the way. That's the law.

State regulations clearly give pedal-powered bikes the right to roll in traffic . . . and that access is guaranteed. A section of the Ohio Revised Code actually prohibits communities from passing laws that ban bikes from local streets. (There is one common-sense exception, though: Bicycles are not to be ridden on freeways.)

Essentially, that creates a forced relationship between cars and bikes --which may explain why it seems so contentious at times. So how can these two very different modes of transportation learn to peacefully co-exist? Well, understanding the rules seems like a good start.

Here are the most common questions Road Rant gets asked regarding bikes on the road . . . and the answers to 'em.

Q: There's nothing worse than getting stuck behind a slow-moving cyclist in a no-passing zone. Am I allowed to cross a double-yellow line to pass?

A: State law permits drivers to pass cyclists in this situation provided it is safe to do. The Ohio Bicycle Federation advocated for this change in 2006 so as not to impede traffic and create backups that frustrate drivers, according to Steve Magas, a member of the organization and an attorney who specializes in bicycle-related cases.

Q: Going around one cyclist can be a pain. Going around two riding side by side is even worse. Are they allowed to do that?

A: Ohio permits cyclists to ride two abreast, according to the State Highway Patrol. Cycling advocates say they encourage riders to break into a single line when traffic is heavy, though they are not required to do so.

Q: Cyclists often ride toward the middle of the lane like they own the street. Don't they have to stay next to the curb?

A: State law requires cyclists to ride "as near to the right side of the road as practicable," which gives some leeway. The code specifies that a cyclist does not need to stay at the edge of the road if it is "unreasonable or unsafe." They may move over to avoid potholes or broken glass, for instance, or if the road is too narrow for a car to pass without crossing the centerline. As a rule of thumb, many cyclists try to ride in the right tire track of car traffic.

Q: Why don't cyclists just use the sidewalk?

A: While state law allows bikes on sidewalks, many communities prohibit it given safety concerns for pedestrians and cyclists. And besides, as mentioned earlier in the column, bikes belong in the street according to state law.

Q: If bikes are vehicle, don't cyclists they have to follow traffic laws like drivers?

A: Absolutely. Cyclists can be ticketed if they run a stop sign or speed or pedal around town while drunk.

Q: Do cyclists know they can be irritating to drivers?

A: Yes, but that's really not their goal. Cyclists just want to get from Point A to Point B like everyone else on the road -- and they want to do it safely. "No cyclist wants to tangle with a car," Magas said. "If you're the one on the bike, you lose in that situation. You always lose." State statistics show that nearly 1,900 crashes involving cars and bicycles took place in 2012. Seventeen cyclists died and more than a 1,000 were injured.

Q: What's the key to cars and bikes sharing the road?

A: Courtesy. Drivers need to show it to cyclists, and cyclists need to show it to drivers. In the end, that will resolve almost every question on this issue.

For more information, click on the following links to check out the Ohio Department of Transportation's Cycling Smarter Guide or go to the Ohio Bicycle Federation's Digest of Ohio Bicycle Laws.

A couple of points I'd like to add and make.  First, as a cyclist who has put some 100,000 miles on the roads of this state and many others, cyclists can and are their own worst enemies.  Personally, I try hard not to be obnoxious.  Yes...I have the right; the legal obligation to ride in the road and two abreast if with someone, but why would I do anything so foolish?  It only perturbs people with heavy, fast moving steel objects that could crush me like a cockroach.  I ride the white line or on the shoulder as much as I can and NEVER ride two abreast.  You really have to be a moron to do this.
I've been known to roll through a stop sign or two on my bike over the years (frankly...I can't remember ever stopping for one if there were no cars present).  I know this bothers drivers, though I'm not sure why.  I've sat at intersections where I've seen them get upset that cyclists roll through and seen over 80% of the cars do the same thing.  Seldom does anyone come to a complete stop...it's just how we do things.  I'm not saying it's right to do on a bike, but stopping the bike, unclipping feet from pedals and looking all ways and then riding away isn't going to happen.  Red lights are another story, and I obey those religiously.
Finally, I'll say this.  We're in America.  In most parts of this country, cycling is still not the norm and on most busy roads, seeing a cyclist can be surprising to a motorist.  Like almost all experiened cyclists, I know this and I take precautions.  I tell anyone who will listen that I EXPECT the motorist to do something stupid and thus avoid collisions...something I'll lose on my bike...with them.  For the most part, they don't do foolish things and certainly not on purpose, but if you want to stay alive and unharmed on a bike...watch your ass.

Dead legs...

Tuesday, May 20, 2013

Dan called to tell me the Jeep was ready for pick up, but Savannah had asked me to go to the Tribe game so I needed to make other arrangements to get the vehicle AND miss a great opportunity for another long, challenging ride.  Picking up the Jeep means riding from Highland Heights to Chardon via the Chagrin River Valley.  Chardon is the highest point in Northeast Ohio and the Chagrin River is the lowest.  Basically, it’s uphill and into the wind when visiting Dan…but I like that.

When Savannah got home and we looked at the evening’s forecast…sixty percent change of a rainout…we elected to skip the game.  It meant I could make the ride but that I might be doing so in lightning  and thunder – a non-issue.  My left hip was still sore, but riding is such a forgiving sport that I figured it too would be a non-issue.

I took a longer route - direct is only 16 miles – managing to make it more like 30 and taking closer to two hours.  The temperature was 87 degrees as I filled my water bottles and slid them into their holders, which meant I’d be dropping major sweat quantities and maybe experiencing some cramping.  I rode at a more casual pace to compensate, which for me means dropping my speed about 2 mph and makes a world of difference.  Even with that adjustment, my legs were quite fatigued as I climbed continually along Pekin Road heading east.  The skies remained overcast, but with no raindrops falling, I continued to take my time though it never felt easy.  At least my hip was feeling fine even as I got out of the saddle to climb hills.  I arrived at Dan’s relieved the ride was over and feeling old and tired.

“You are old and tired, so you should feel that way,” Dan said.

I can’t change old, but I can fix tired.  I’ll just have to get out there more often and longer until my body thinks it’s not so tired anymore.

Bike duration:  One hour and 45 minutes.

Training Heart Rate:  120 bpm.
Calories burned during workout:  1475.

Carrying the pack...

Monday, May 20, 2013
I’d decided over the weekend that it was time to add in some hiking with my backpack and had put a 50-pound bag of salt and a sleeping bag in it and thrown it in the car.  All told, it went around 60 pounds, which was about 20 more than I’d carry on a backpacking trip and maybe 35 pounds lighter than I’d bring on Tour Ohio when while hiking the Ohio-Erie Canal Trail.  I like the extra weight because it intensifies the training hike, which will always be of much shorter duration than when I’m actually hiking.  I also like it for step-ups, which help to strengthen the legs, hips and core.

I arrived at the park about 40 minutes before Savannah was due for our Survival Workout, so I loaded the pack on my back and headed up the trail.  I immediately felt a pain in my left hip joint; a recurring pain that is starting to give me concern.  As I hiked up the first steep hill, the pain began to subside and then went away entirely.  I completed 35 minutes of hiking with a rolling sweat and 40 step-ups on a boulder next to the car.  When Savannah arrived, I was already well on my way to being whipped.

I managed 21 different upper body stations during the workout, electing to skip the lower body stuff since I’d done the hiking.  My legs were fatigued from that and the 60-mile ride I’d done the day before.  I didn’t need more.  I did manage to climb the swing set three times without severe elbow pain and I’m starting to believe I’ll be able to work through that finally.  I still have a dull ache/tennis elbow situation, but so what?  I’m used to things hurting all the time and I really don’t mind as long as they’re not keeping me from doing things I like to do.

We returned to the car and I collapsed in the front seat.  It was a good double and though I’m concerned about the hip, I know I can hike with less weight and likely not have a problem. 

Survival Workout:  60 minutes.  Hike duration:  35 minutes.

Training Heart Rate:  100-150 bpm for SW and 90 bpm on the hike.
Calories burned during workout:  600 for SW and 250 on the hike.

A long ride in Amish country...

Sunday, May 19, 2013

Jack had told me he thought something was wrong with the brakes on the Jeep on Thursday.  Then Holly drove it Saturday and said she felt like if she’d had to stop in a hurry, they wouldn’t have worked.  Clearly it was time for a visit to Dan.  I loaded my bike in the Jeep and backed out the driveway to the screeching of worn metal discs. 

I drove carefully to Dan’s, trying to roll through all stop lights and stop signs…when possible.  I made it out there in one piece, amazed at how quickly brakes can go from functioning normally to the horrendous sounds they were making.  I suppose they could have been getting bad and Jackie, a new driver with the volume up on the radio, may not have noticed.  I hadn’t driven it in a couple of weeks and they’d been fine then.

I unloaded the bike and prepared for a long ride home via Middlefield and Amish country.  I wasn’t sure how far I was going to ride, but had ideas of somewhere around fifty miles.  By the time I was actually rolling, it was noon, sunny, and hot.

I’ve been riding with one bottle of water and one of my diet iced tea lately.  I’ve decided I would be better off getting some sodium back in my system while riding as a way of possibly avoiding cramping.  It was hot and I was sweating profusely in no time and began sipping early and often.  I rode directly east out of Chardon on Butternut Road and continued well into Amish country before turning around.  I passed many buggies out for their Sunday social visits and more than one Amish boy moving along on a scooter.  I was impressed with the speed they could achieve though I don’t know why none of them had bikes.  I don’t know of any cultural reasons not to use them and I would think they would be a natural…much faster than the scooters they were using. 

It was a perfect ride and I was enjoying the sounds, smells, and views as I pedaled east through farm country.  I was riding slowly and upright so that I could enjoy the scenery better, but had lost track of just how far out I was and what it was going to take to make it back home.  I did some calculating and came to the realization that if I turned at that moment, I’d likely end up around sixty miles.  I turned around.

The ride back was good until around forty miles when general fatigue began to set in.  It wasn’t debilitating as when I’ve bonked from lack of energy, but I was slowing noticeably.  I had the option of shaving five miles and one big hill off the ride, but decided I should push myself through it if I was going to be ready for Tour Ohio.  It was a mistake I’d pay for later.  When I finally rolled up the driveway three and a half hours after starting and dismounted, my legs were shaky.  Dinner was in a couple of hours and I needed to make a trip to the grocery store.  I showered, made a smoothie and headed out the door.

Normally I’ll run through BJ’s and load my cart with the essentials in about ten minutes.  Not today.  I was leaning on the cart and dragging my exhausted body throughout the store and took over an hour to get what I needed and load it into the trunk.  I arrived home just as company was arriving…which was good since I could get help unloading.  I spent the rest of the evening like a slug; without energy and leaving a slimy trail behind me.  I managed to clean the kitchen after dinner, but barely and was thrilled to lounge on the sofa and watch a movie.

Bottom line?  When riding sixty miles on a hot, humid day come better prepared.  I’ve been putting in some long mileage, but the conditions demanded more fluids.  I ride out in the country where there are few opportunities to find water, but I did pass one church where I know I could have gotten some and chose not to.  Dumb.  The ride itself was pretty good and I enjoyed it, but I shouldn’t be so whipped as to be of little use afterwards.  Once I begin Tour Ohio, I suspect I’ll have more days like this.  I’ll have to work hard to replenish the energy and fluids I’ll be blowing through if it is to be a successful trip.  I know these things.  I can’t afford to be stupid about them.

Bike duration:  Three hours and 35  minutes.

Training Heart Rate:  120 bpm.
Calories burned during workout:  3000.

Yard work, rugby and prom...

Saturday, May 18, 2013

As I began the day, I couldn’t see any way I’d fit in a workout, so I figured I’d better break a good sweat working at Mimi’s.  I did.  I spent about five hours washing deck furniture, sawing limbs off trees, digging unwanted weeds from the gardens, and hauling debris back to the woods.  It wasn’t like riding a bike for two hours, but it would probably have to do.

I drove to Jason’s rugby match where his eastside Green Horde won the Cleveland Cup by beating the Westside Rovers.  It was an exciting match made more interesting by the fact that I’m finally starting to understand the game.  He had some jarring tackles and not a few scrapes and bruises by game’s end.  Then there was the excitement of the 'zooloo' at the end when a member of the losing team 'streaks' through the goal posts and around the field.  Rugby players...gotta love them.

I headed home quickly to take pictures of Jack and his prom date.  Holly’s dad had stopped over to see Jack all dolled up and stayed for dinner, which became pizza and milkshakes…again.  I could have gone with a smoothie instead, but I didn’t want to be anti-social.  Add that to the huge sub sandwich Mimi had provided for lunch and I had easily eaten more calories than I’d burned for the day.  I could have done something after dinner, but encouraged Holly’s dad to stick around and watch ‘Gran Torino’ with Clint instead of going home to an empty house.  There’s tomorrow for a long ride and I’ll do one and burn all those fatty calories consumed today. 

Yard work duration:  Five hours.

Training Heart Rate:  75 bpm.
Calories burned during workout:  1500.

Dinner and a movie...

Friday, May 17, 2013

I headed out on the bike again and did my Waite Hill route.  I haven’t been trying to ride hard lately, just put in time in the saddle and try to enjoy the scenery.  I often times catch myself in a tuck position trying to maximize my speed, but in so doing seeing only the road a few feet in front of my bike.  Not very interesting.  I’m always recommending to those I train that they enjoy the journey, but often find that I disregard this precious advice.  Who cares how fast I cover a 30-mile loop?  Not even me, so why don’t I spend more time upright in the saddle and taking in the sights and sounds?  I’m making an effort to do more of that.

Holly and I were planning an evening picnic at the Lakefront park in Willowick, an old haunt from our 17-plus years of living there, and afterwards, the movie ‘Side Effects’.  As we were getting ready to leave, she commented that she thought it was too cold to sit at the Lake.  I was disappointed, but had to agree.  Then Savannah mentioned she was going out with some friends to Mulligan’s for dinner and to watch the Indians.  She invited us along and we went.

I can’t seem to go out without ordering a juicy, fat hamburger.  This turned out to be no exception.  We watched the Tribe battle to a 3-3 tie before having to leave for the movie.  It turned out to be quite entertaining if you like murder mysteries.  It was even more enjoyable when I discovered that the Indians had won the game with a walk-off homer in the bottom of the tenth from the bat of Jason Kipnis.  The Indians are in first place and playing well.  Maybe this is the summer.  Get ready, Donnie.  We’re going to the World Series if they get there.

Bike duration:  Two hours and 5 minutes.

Training Heart Rate:  120 bpm.
Calories burned during workout:  1750.

Some people just shouldn't be allowed in my park...

Thursday, May 16, 2013

“So…you’re the guy,” the nurse said as I sat down with Holly in the operating room prior to her colonoscopy.  She was at a computer and typing in some data.

“We heard about your prank with the pizza yesterday.  You’ve been listed as an ‘abusive’ spouse in our computer,” she said.

I didn’t think that was such a good thing.  I’d be returning here to have mine done in the next couple of years and maybe they’d try to get even.  I’d be asleep and they’d be doing things to me over which I’d have no control.  Not a good situation.

“Yeah…um…maybe that wasn’t the best idea,” I said.  “She laughed about it, though…didn’t you Holly?”

But she glared.  And the nurse glared.  I was still in trouble.

It went well though she felt miserable for the rest of the day.  I took her home and let her sleep it off while I tinkered around the house.  When Savannah called to see if I could meet her for a Survival Workout, I checked with my patient to see if she needed me.

“I’m just going to sleep some more.  Go ahead and work out.  I’m good,” she said…so I did.

We had a good workout with me hitting 23 stations.  One of my lifting rocks had been thrown in a nearby stream by a protagonist that likes to disrupt my workout stations.  I don’t quite get the people who come through the park simply to be destructive.  I pick up their trash, question why they smash holes in the floor of the abandoned cabins and wonder what thrill they can possibly get from tipping over a port-a-potty.  How I wish they’d stay home or that I could catch them in the act and kick their silly asses.  Corporal punishment would not be wasted or over-rated in their cases.

Savannah was a little behind in upper body strength since she’d not been doing much the past semester.  She couldn’t climb the swing set pole at all, but she’s a gamer and worked hard at the things she could do.  She’s also persistent and will join me regularly throughout the summer.  I’m guessing she’ll join me on her new bike, as well.  Truly a chip of the old block.

It was a horrible eating day.  I made Holly pudding after the colonoscopy, which I ate with my grilled cheese sandwich.  For dinner, I grabbed a Jet’s pizza and we washed it down with my tremendous chocolate shakes.  I see a hunger strike somewhere in my near future…

Survival Workout:  60 minutes.

Training Heart Rate:  100-150 bpm.
Calories burned:  600.

Colonoscopy time...

Wednesday, May 15, 2013
I know when I’ve done something unusual and physically taxing by my next-day soreness.  Mountain biking qualified.  I could feel it in my legs differently than road cycling.  My quads and hips were sore in unusual ways, which may have been partially because I was not clipped to the pedals and couldn’t pull up as I rode.  This would transfer all riding and climbing efforts to the quadriceps.  I was also using my shoulders, core and arms in a fashion I wouldn’t have on a road bike.  In all, the mountain biking was a more complete workout than road cycling could ever be…and I got to be in the woods, as well.  Not a bad deal.

I returned to road biking none the less and put in a little over two hours.  My riding continues to get stronger with consistent riding, which is no big surprise.  I returned home to help Holly in any way I could as she prepared for her next-day colonoscopy.  She was in the throes of cleansing…drinking that nasty stuff that has you pooping your brains out over the course of the evening.  She’d been off solid foods all day and was getting extremely hungry.  She hadn’t appreciated my lunch prank either.  I’d sent her a text saying I was in the neighborhood and could stop by with pizza and a milkshake for lunch.  She’d fallen for it momentarily, then texted back ‘ha, ha.’  I’m such a comedian.  Since all she could do was suck on pop sickles, I elected to have a smoothie for dinner and not eat in front of her.  I’d be going through one of these again in the future and payback can be a bitch.  If it were me, I’d forget.  She won’t.

Bike duration:  Two hours and 5 minutes.

Training Heart Rate:  120 bpm.
Calories burned during workout:  1750.

Mountain biking at Mill Stream...

Tuesday, May 14, 2013

I met Nancy Desmond from the Cleveland Metroparks at the mountain biking trail in the Mill Stream Reservation for my maiden mountain biking voyage.  I really hadn’t given too much thought to how this ride would go; assuming I’d do fine since I’d spent a lifetime on a bicycle.  How hard could it be?  I was to find out in the first five minutes.

Nancy went over some basic stuff before we started.  "Roadies (that’s what mountain bikers call road cyclists) aren’t very good at listening to instructions…especially from a girl…and that means they will most likely crash,” she began.

I don’t like falling down much and I told her so.  “I’m pretty comfortable in my cycling masculinity, so tell me everything…even if you are just a girl,” I said.

She mentioned watching first.  “Roadies tend to look at the ground 10 feet in front of them.  That’s no good on a mountain bike.  You have to be constantly looking ahead and planning your route through the obstacles,” she said. 

We talked about the difference in gears and the fact that I wasn’t attached to the pedals as I would be normally on a road bike and that being out of the saddle for control of the bike was pretty normal.  As we entered the woods and I began the slow traverse of the trail, I realized quickly how different things were.  After five minutes of easy riding, I could feel the tension in my hands and shoulders; I’d been squeezing the stuffing out of the handlebars.  The trail dipped, curved and climbed every few feet.  We passed through trees on either side of the course with only inches between them and the handlebars.  I commented on this.  “That’s done on purpose to keep riders from going too fast,” she said.  She stopped often to explain the trail construction; the way it was built on a sloping pitch so that rainfall would wash over it and not create puddles and grooves, which tends to ruin the riding experience and damage the ecosystem.

“There’s a whole science to creating these trails and if it’s done correctly, it can be very low maintenance,” she said.

I was surprised to learn that they close it if there is a lot of rain, too.  In my mind, I saw mountain bike maniacs covered in mud and piled into trees.  “Muddy courses are dangerous and bad for the trail and the bikes,” she said. 

She sped ahead of me on the downhills; I remained very cautious and noticed that I was losing control of the bike in certain situations when the front tire would come up off the ground.  I couldn’t figure out what the problem was since I thought I was riding correctly, but finally figured out that my weight was too far back on inclines causing the front to rise.

We rode the first loop in about 45 minutes with me following the entire way and trying to learn by watching her ride.  When we started the second, she suggested I take the lead.  I did and immediately noticed the difference.  No longer was I watching her bike, but instead the woods for fifty yards in front of me and quickly increased my speed…and comfort level.  We were climbing for a portion of the trail and I was able to let my conditioning and the slower speeds come into play.  I felt that I was easily maneuvering through the trees, over the plank bridges through low, flat spots where water would accumulate, and around and over every obstacle.  Nancy offered words of encouragement from behind.

“I may have been wrong.  You’re not riding like you should be wearing a skirt anymore,” she said.

We returned to the parking lot after 90 minutes of riding and were greeted by three friends of hers.  She introduced me as a newbie roadie and they asked her how I’d done.

“I’d wanted to tell him he was the best first-timer I’d ever seen, but knew he’d get cocky and probably go over the bars on the next turn if I had,” she said.  It was nice praise from a professional mountain biker, though, and I savored it.

I truly enjoyed the experience the more I thought about it and it was a good workout.  I remembered growing up in Connecticut and riding my balloon-tire bike on the trails we’d created in the woods next to our house.  I suppose the experience of that riding and over 100,000 miles on a road bike may have had something to do with how I’d performed, but there were certainly more than one time that I was sure I was crashing.  I think I’d enjoy a return trip even more because I’d really take my time and savor the scenery I was passing through.  As in kayaking, I enjoy moving slow and experiencing the natural wonders.  On this trip, I’d spent most of my senses on trying to stay upright and out of the trees.  Unfortunately, I don’t own a mountain bike and the closest place for me to ride if I did was a 45-minute drive from home.  The success of this trail will likely drive the creation of more on other property managed by the Metropark system, so maybe someday I’ll have a trail in the North Chagrin Reservation.  Until then, I’ll likely remain a roadie.

Bike duration:  90 minutes.

Training Heart Rate:  100-120 bpm.
Calories burned during workout:  1000.

A cool ride...

Monday, May 13, 2013
It was cool; probably mid-forties with a strong wind blowing.  If it had been February, I’d have been thrilled about riding outside, but it was May and I was whining instead.  I put on a long-sleeved shirt under my riding jersey, socks, and a head covering under my helmet.  I also grabbed gloves and stuck them in my jersey pouch hoping I wouldn’t need them.  I never did.

I knew I was going to be riding with Nancy on the mountain bike trail the next day and didn’t know whether it would be a good workout since I’d be new to the sport, so I decided I needed a longer ride.  I managed almost three hours and returned to the house with toes numbed by the cold winds and temperatures.  After a warming shower and a smoothie, I drove to Twinsburg to meet John and help him move a washer, drier and some old cabinets from the garage to the house.  It wasn’t hard and burned hardly any calories, but it did give me a chance to utilize some of those Survival Workout muscles.

Bike duration:  Two hours and 45 minutes.

Training Heart Rate:  120 bpm.
Calories burned during workout:  2300.

Excitement in the North Country...

Sunday, May 12, 2013

It was Mother’s Day and everything should be about the important moms in your life.  I still have a wonderful one I live with and so I was going about trying to help make it a special day.  One of the ways I can accomplish this is to get out of her way and go for a bike ride…which I was fully prepared to do despite the cold until it started hailing again.

Look…I know this is Northeast Ohio and basically anything can happen weather-wise, but this is getting out of control.  It’s May for God’s sake and we need a little more normalcy for the season.  Bitch, bitch, bitch…

So I stayed home instead and tried to make things nice for Holly.  I did receive a posting from my sister alerting me to the man hunt in the North Country and more specifically, in Massena, NY…and even more specifically, in my cousin Donnie’s back yard.

“What in hell’s going on up there?” I asked when I called him.

“Well…the guy was doing 81mph in a 55 and when they pulled him over and found he had a suspended license, they tried to cuff him.  He didn’t think that was such a good idea since he was carrying drugs and a 17-count rap sheet, so he broke for the pines,” Donnie told me.

The ‘pines’ are the woods on his and the family property where we hike, hunt, ride ATV’s and played as kids.  They back up to his mom’s house and run down to the Grasse River where we kayak and fish.  It’s wonderful property and offers many hiding places for childhood play…and fugitives with violent raps on their sheet.

“We don’t lack for law enforcement up here.  They had the cops, border patrol (Canada is spitting distance), park rangers, and, well, you name it.  They landed a helicopter in Ma’s backyard, too,” he said.

“It’s too dangerous up there, Donnie.  I think I’ll need to take a rain check on that graduation party unless you can assure me of heightened security,” I said. 

Then I remembered who I was talking to.  He’s got guns.  He’s got dogs.  I suppose I’ll be safe.

Quite a storm...

Friday, May 10, 2013

I went to the park to do a Survival Workout with the intention of following it with a bike ride before heading to the Mayfield track where I would be serving as Clerk of Courts for the Invitational being run there.  All these things were being threatened by an ominous forecast that warned of severe thunderstorms.  It wouldn’t dare…

I managed 20 upper body sets and was feeling quite exhausted as I headed for home and a quick salad before riding the bike.  The skies were grey…but that’s really the norm here, so I continued thinking I’d be riding.  As I ate the salad, I heard a banging coming from the kitchen skylight.  When I looked out the window, I was glad I’d stopped to eat before getting on the bike because the hailstones that were pelting the pavement were the size of quarters.  They continued falling on and off over the next 20 minutes, so I bagged the ride and began to wonder if there would be a meet after all.  I went to the track at the designated time only to find that it had already been delayed an hour (lightning and thunder sightings).  Fortunately, there were plenty of runners with whom I could chat over the next couple of hours as we waited for a final decision.  Reza appeared and since he’s been in the Adirondacks numerous times since I first introduced him to the mountains, we discussed and I pined for a return trip.  I should get in some hiking up there when I go for a graduation party at cousin Donnie’s place in June.

Survival Workout:  60 minutes.

Training Heart Rate:  100-150 bpm.
Calories burned:  600.

Changing eating habits...

Thursday, May 9, 2013
Though my calf had cramped some during the run the previous day, it did not give me any issues afterwards.  I’m really into my riding phase and intend to put the majority of my time into that discipline for the summer.  I know it does wonders for my climbing and, with some running, will have me ready for the 120-mile hike I intend to do as part of Tour Ohio.  Though not ideal; I should put plenty of time on my hiking feet in preparation, I realize time will be limited and that I need to do what will help the most.  Cycling.

I went out for a two-hour ride and felt great the entire time.  I’m getting stronger and can feel it with each ride, which is nice because it makes riding long easier and more pleasurable…as well as offering the option of consuming more hollow calories without a negative effect.  I was disappointed earlier in the day to have received an email from Metroparks Nancy postponing our mountain bike ride until next Tuesday.  I was looking forward to trying something different on the bike, but I’m sure we’ll get it in.

I’m continuing to eat massive amounts of salad for lunch and dinner.  Having it prepared and waiting in the refrigerator makes all the difference in the world for someone as lazy as me when it comes to preparing meals.  I know I’ll see a difference with this dietary routine as summer approaches and making it a habit now is all I’m really trying to accomplish.  I think it takes like 21 days to make that happen.  I’m on day 6, I think.

Bike duration:  Two hours and 5 minutes.

Training Heart Rate:  120 bpm.
Calories burned during workout:  1750.